Vitamin C and zinc

Today is our last blog about vitamins and minerals, so please let me know if you have other topics of interest.

Vitamin C

Vitamin C is a water-soluble vitamin that has the following functions in the body:

• helps produce collagen (connective tissue)
• keeps capillary walls and blood vessels firm and prevents bruising
• helps the body absorb iron and folate from plant foods
• keeps gums healthy
• helps heal cuts and wounds
• protects from infection by stimulating antibodies and boosting immunity
• an antioxidant to prevent cell damage

Because vitamin C is water-soluble, it cannot be stored in the body and must be consumed daily.

A deficiency in vitamin C leads to scurvy, which causes loose teeth, bleeding, swollen gums, and can delay healing of wounds. Scurvy is rare in the U.S. because of the abundance of vitamin C. Your body gets rid of excessive amounts of vitamin C, but very large doses can cause kidney stones or diarrhea. The Tolerable Level Upper Intake (UL) is 2,000 mg for adults and 1,800 mg for teens.

The Recommended Daily Allowances (RDAs) for vitamin C are:
Teen males - 75 mg
Teen females - 65 mg
Adult males - 90 mg
Adult females - 75 mg
Pregnancy - 80 to 85 mg
Breastfeeding- 115 to 120 mg
Those who smoke - an extra 35 mg daily to counteract the oxidative damage from nicotine.
For the other RDAs, click here and scroll about 1/4 of the way down.

Vitamin C comes from many plant sources, including citrus fruits like oranges, grapefruits, and tangerines. Many other fruits and vegetables, like berries, melons, peppers, dark green leafy vegetables, potatoes, and tomatoes are have vitamin C. A 6 ounce cup of orange juice provides between 60 to 90 mg of vitamin C. For other food sources and the amounts of those, click here and scroll about 3/4 of the way down.

Zinc

Zinc is essential for cell reproduction, tissue growth and repair. Zinc is also associated with many enzymes and helps your body use carbohydrates, protein, and fat.

A deficiency of zinc during childhood can impair growth and during pregnancy can cause birth defects. Appetite loss, skin changes, and reduced resistance to infections can also occur from a deficiency.

Too much zinc can impair copper absorption and other harmful effects. The Tolerable Upper Level Intake (UL) is 34 mg for teens and 40 mg for adults.

The Recommended Daily Allowances (RDAs) are:
Males age 14 and up: 11 mg
Teen females: 9 mg
Adult females: 8 mg
Pregnancy: 13 mg (teens) and 11 mg (adults)
Breastfeeding: 14 mg (teens) and 12 mg (adults)
For other RDAs, click here and scroll about 1/3 of the way down.

Zinc is found in animal foods, such as meat, seafood, and liver. Nuts and legumes also have zinc. Eggs, cheese, and milk have smaller amounts. Whole grain foods also contain zinc, but in a form that is less available to the body. For other foods and the amount of zinc they contain, click here and scroll about 3/4 of the way down.

Information is from the Complete Food and Nutrition Guide, American Dietetic Association and weblinks are from the Linus Pauling Institute, Oregon State University.